26-Minute Assault Bike Exercise
Description: Prior to commencing the Assault bike exercise, ensure that your body is warmed up.
The Assault bike (frequently referred to as the fan bike or air bike) belongs to a muscle-burning category of its own, combining the arm-engaging movement of a cross-country ski machine with the leg-strengthening force of cycling against significant resistance.
Contrary to its indoor cycling counterparts, which can adjust resistance with a simple twist of a knob, the Assault bike utilizes a fan to create wind resistance. Consequently, as you pedal harder, the pedaling becomes more challenging. At the same time, your chest, back, arms, abs, and obliques are exerting extra effort as you vigorously push and pull the handles, generating increased power and velocity.
“You waste no time increasing or decreasing the intensity,” explains Ian Armond, VP of sales at Xponential Fitness and, at the time of publication, program manager at Basecamp Fitness. “There’s no effort level you can reach that the bike cannot match, resulting in virtually unlimited potential for burning calories,” he further adds. (By the way, Basecamp Fitness is renowned for its HIIT-style Assault bike workouts, so rest assured that Armond has truly tested its limits.)
Undoubtedly, you can use this bike for endurance workouts, but its true brilliance lies in short bursts of all-out exertion (think: HIIT), according to Armond. That is precisely why he designed this Assault bike workout, alternating 40-second intervals of biking with bodyweight strengthening exercises.
Secure your feet into the pedals and ride with intensity, firmly grasping the handles as you extend and retract them with maximum force possible. The more vigorously you pedal, the greater the resistance you generate, and the harder your body works. “You’ll engage your entire body and push yourself to your maximum cardiovascular capacity for swifter results,” says Armond.
It’s worth noting that throughout this Assault bike workout, you will likely experience a sensation of near exhaustion since you won’t have much opportunity to catch your breath. However, that is precisely the objective. “The Assault bike ensures that you never reach a plateau because you can never fully adapt to the resistance,” he explains. “It strikes the perfect balance for melting fat and building muscle, as you are continuously being challenged just beyond your comfort zone.”
Below, give Armond’s Assault bike workout a try.
Next, accomplish 12 sets of alternating 40 seconds on the bicycle (aim for an exertion level of 250 watts or higher) with 40 seconds of exercises that utilize only your body weight. Allocate a period of 20 seconds to transition between each exercise; hence, 20 seconds to dismount the bicycle and another 20 seconds to remount it before commencing the subsequent round.
You’ll require: An Assault bike. Most fitness centers offer them; inquire with a trainer to identify one if you require assistance. Alternatively, if you are fixated on Assault bike workouts, think about purchasing one for your personal fitness facility.
Warm-up: Perform 1 minute each of high-knees jogging and inchworms (beginning from standing, fold forward and walk hands out to palm plank position, walk feet toward hands, then stand; repeat).
Round 1
Engage in jumping jacks for 40 seconds.
Round 2
Perform straight-leg bicycle kicks for 40 seconds: Lie facing upwards on the floor with hands behind head and arms bent wide, legs stretched out and floating above the floor. Elevate the left leg and rotate the torso to touch the right elbow to the left knee. Switch sides; repeat. Continue alternating.
Round 3
Perform power mountain climbers for 40 seconds: Begin on the floor in a palm plank position. Step the left foot up to the outside of the left hand. Hop to switch sides. Continue alternating.
Round 4
Perform squat 180 jumps for 40 seconds: Stand with feet hips-width apart and arms by sides. Squat, then jump as high as possible, rotating midair so that the feet land facing the opposite direction. Continue alternating.
Round 5
Perform squat lateral leg lifts for 40 seconds: Stand with feet hips-width apart and arms by sides. Squat, then stand, raising the left leg out to the side up to hip height. Continue alternating sides.
Round 6
Perform V-ups for 40 seconds: Lie facing upwards on the floor with arms extended overhead and legs stretched out. Lift the torso and legs, coming onto the tailbone so that the body forms a “V” shape. Lower; repeat.
Round 7
Perform speed skaters for 40 seconds: From standing, hop to the left side and land on the left foot, bringing the right leg behind and across the left while reaching the right hand to touch the left foot. Continue alternating.
Round 8
Perform explosive push-ups for 40 seconds: Begin in a squatting position on the floor with arms extended in front of the body. Propel the body forward into a plank position, then execute a push-up. Push back to the starting position and repeat the sequence.
Round 9
Pedal as rapidly as possible for 40 seconds.
Carry out lunge kickers for 40 seconds: Stand with the feet at hip-width distance apart and arms at the sides. Step the right leg back into a reverse lunge, bending the right arm forward and the left arm backward. Balance on the left leg, kick the right leg forward, and drive the arms in opposite directions. Repeat for 20 seconds. Switch sides and repeat.
Round 10
Pedal as fast as you can for 40 seconds.
Perform side-plank knee drives for 40 seconds: Begin on the floor in a side plank position on the left palm. Bring the right elbow and knee together, touching near the waistline. Repeat for 20 seconds. Switch sides and repeat.
Round 11
Pedal as rapidly as possible for 40 seconds.
Do plank walks for 40 seconds: Begin on the floor in a palm plank position. Lower to a forearm plank, one arm at a time. Return to the palm plank, one arm at a time. Continue alternating sides.
Round 12
Pedal as fast as you can for 40 seconds.
Perform sizzle sprawls for 40 seconds: Run in place with quick feet. Every 5 to 10 seconds, drop down and lower the entire body to the floor. Rise back up immediately and resume the fast footwork. Repeat.
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